Whelps, i'm on my way towards my 5th 140.6. i chose IMMD for 2 reasons. it's a fall race, which means i have spring and summer to train (i ice climb, so i pretty much don't do anything but get fat over the winter) and i have 25 other teammates doing it.
few things about me. i'm 30, 127.5lbs and about 9-10% bodyfat. i have started 4 previous 140.6 distances and my goal this time is to break the 10 hr barrier. it's a long shot as i realize i'm much more likely to be in the 10:15-10:30 range.
history: i started running in 2007 because i rescued a dog and i thought it was the thing to do. 1 mile turned into 13 and so on. i did my first sprint tri and did the same sprint tri for 3 years. i ran my first marathon in 2009 (3:40, boston) and then i cycled cross country. in high school i played soccer, tennis and wrestled but quit all sports by the end of junior year and just played paintball.
i did my first half iron in 2009 and was somewhere in the 6:50 range. the swim took me 1:17. in 2010 i did the same half iron with 2 weeks training and did 6hrs, i did a half iron 2 weeks after that and PR'ed at 5:26 (did the half marathon in 1:39, my open half PR is 1:36 on a similar course).
i did my first IMLP in 2011 with patriot half as a tuneup which i completed in 5:4x. IMLP was 12:49 done on a road bike with aero bars. marathon was difficult for me. total was 25 weeks training at 6.28 hours average i believe
i did my IMWI in 2013, did 12 weeks of training averaging 12.XX hours. time was 11:49.
dec of 2013 i did IMCoz and finished in 10:54 (shortened swim and severely sun burnt)
i signed up for coaching and did a 12 week plan for CAC in 2014. i took 3 weeks off d/t travels (2 vacations, getting sick in india) and dropped out of the marathon at mile 11 because i didn't want to break 13 hours for a race (physically i was not bad, mentally i was quitting at mile 70 on the bike because all of my food fell out of my pockets).
as of now i am 7 weeks into training. i've done 3 100 mile rides and followed them with an at least 2-3 mile run. (i've never done a century for my previous ironmans).
i've averaged 19.13, 14.18, 17.55, 16.18, 21.36 and 16.46 so far (this week concludes after tomorrow's century ride. so far i'm at 10.18hrs and tomorrows ride should at 5.5hrs and i plan to run 3 miles at night at an easy pace totalling 16.18hrs)
my weakness is the swim and i don't focus much on it, i just swim enough to get by (i start next week). my goal is to get out of the water in 1:15.
i've done a few open marathons, none of them with any serious training. my open marathon times are 3:40, 3:38, 3:45, 3:50. my IM marathon times are 4:50 (first time), 4:00, 3:50.
unlike the past i am putting in real hours in training, i've also been doing some (every other week) speed work. i also plan on using better tires for racing (whatever folks here suggest, latex tubes, more aero bta bottle and a wheel cover to reduce drag and maybe even organize all my cables better). i also plan on shedding a few more lbs and getting down to 124 to help improve on the run. i'm 5'3" so don't be so alarmed by the weight. i started the year off at 142 and have slowly shed the weight over the past 5 months. i also boulder indoors 2x per week as my cross training/core training.
who thinks i have a chance at going sub 10?
as for the questions. is there anything anyone else would recommend to help me shed time/gain watts on the bike? i feel this is where i can make the most time. i've never averaged more than 19.8 on the bike but i've never felt like i pushed the pace too hard.
another question i have is regarding ftp. i did a 20 min test today and my NP was 214 (multiplying by .95 gets me 203 which seems awfully low, putting me at about 3.52 w/kg). my 20min power for my last century was 193, this was after riding 40 miles at a decent pace and still feeling good by the time i finished). i wasn't pushing hard enough for the first 10 minutes, but the last 5 minutes i was hurting pretty badly. is it me or does that just seem off that i can ride 5% lower than threshold for 20 minutes in the middle of a century ride?
i don't post much on ST but i'm a longtime reader. any suggestions would help, esp from devpaul, jackmott etc.
bests,
john
few things about me. i'm 30, 127.5lbs and about 9-10% bodyfat. i have started 4 previous 140.6 distances and my goal this time is to break the 10 hr barrier. it's a long shot as i realize i'm much more likely to be in the 10:15-10:30 range.
history: i started running in 2007 because i rescued a dog and i thought it was the thing to do. 1 mile turned into 13 and so on. i did my first sprint tri and did the same sprint tri for 3 years. i ran my first marathon in 2009 (3:40, boston) and then i cycled cross country. in high school i played soccer, tennis and wrestled but quit all sports by the end of junior year and just played paintball.
i did my first half iron in 2009 and was somewhere in the 6:50 range. the swim took me 1:17. in 2010 i did the same half iron with 2 weeks training and did 6hrs, i did a half iron 2 weeks after that and PR'ed at 5:26 (did the half marathon in 1:39, my open half PR is 1:36 on a similar course).
i did my first IMLP in 2011 with patriot half as a tuneup which i completed in 5:4x. IMLP was 12:49 done on a road bike with aero bars. marathon was difficult for me. total was 25 weeks training at 6.28 hours average i believe
i did my IMWI in 2013, did 12 weeks of training averaging 12.XX hours. time was 11:49.
dec of 2013 i did IMCoz and finished in 10:54 (shortened swim and severely sun burnt)
i signed up for coaching and did a 12 week plan for CAC in 2014. i took 3 weeks off d/t travels (2 vacations, getting sick in india) and dropped out of the marathon at mile 11 because i didn't want to break 13 hours for a race (physically i was not bad, mentally i was quitting at mile 70 on the bike because all of my food fell out of my pockets).
as of now i am 7 weeks into training. i've done 3 100 mile rides and followed them with an at least 2-3 mile run. (i've never done a century for my previous ironmans).
i've averaged 19.13, 14.18, 17.55, 16.18, 21.36 and 16.46 so far (this week concludes after tomorrow's century ride. so far i'm at 10.18hrs and tomorrows ride should at 5.5hrs and i plan to run 3 miles at night at an easy pace totalling 16.18hrs)
my weakness is the swim and i don't focus much on it, i just swim enough to get by (i start next week). my goal is to get out of the water in 1:15.
i've done a few open marathons, none of them with any serious training. my open marathon times are 3:40, 3:38, 3:45, 3:50. my IM marathon times are 4:50 (first time), 4:00, 3:50.
unlike the past i am putting in real hours in training, i've also been doing some (every other week) speed work. i also plan on using better tires for racing (whatever folks here suggest, latex tubes, more aero bta bottle and a wheel cover to reduce drag and maybe even organize all my cables better). i also plan on shedding a few more lbs and getting down to 124 to help improve on the run. i'm 5'3" so don't be so alarmed by the weight. i started the year off at 142 and have slowly shed the weight over the past 5 months. i also boulder indoors 2x per week as my cross training/core training.
who thinks i have a chance at going sub 10?
as for the questions. is there anything anyone else would recommend to help me shed time/gain watts on the bike? i feel this is where i can make the most time. i've never averaged more than 19.8 on the bike but i've never felt like i pushed the pace too hard.
another question i have is regarding ftp. i did a 20 min test today and my NP was 214 (multiplying by .95 gets me 203 which seems awfully low, putting me at about 3.52 w/kg). my 20min power for my last century was 193, this was after riding 40 miles at a decent pace and still feeling good by the time i finished). i wasn't pushing hard enough for the first 10 minutes, but the last 5 minutes i was hurting pretty badly. is it me or does that just seem off that i can ride 5% lower than threshold for 20 minutes in the middle of a century ride?
i don't post much on ST but i'm a longtime reader. any suggestions would help, esp from devpaul, jackmott etc.
bests,
john